Emotionally Overwhelmed? Tips for Dealing With Trauma & Anxiety During Meditation

♡ TIMESTAMPS ♡
00:00 Intro
03:03 Grounding tips
04:14 Body scan & grounding object
05:14 Open eyes & naming things
06:46 Emotional overwhelm
07:05 Self-nurturing
07:44 Moving meditation
08:15 Titrating & Pendulating
09:27 You can stop

૮ ˶ᵔ ᵕ ᵔ˶ ა
♡ LINKS & SOURCES ♡
- Part I to this series: https://youtu.be/VAx-GgUhvUc
- Tara Brach's PDF: https://www.tarabrach.com/fear/
- Embodiment video: https://youtu.be/VAx-GgUhvUc

づ ◕‿◕ )づ

♡ KEY TAKEAWAYS ♡
This is Part II of a two-part series on adjustments you can make to customize your meditation practice to better fit your needs and to keep you coming back to your cushion for more each day.

Part I was focused on physical adjustments you can make to make meditation physically more comfortable for you, and this video (Part II) is focused on adjustments you can make if you are experiencing overwhelming emotions or trauma…

LINK TO PART I: https://youtu.be/VAx-GgUhvUc

Like I said in my last video, I got many of these tips from a free PDF from my favorite meditation teacher, Tara Brach's, website and I will like it in the description below. https://www.tarabrach.com/fear/

Category #1 - Tips for Grounding

The first part of this video will explore helpful ways to ground yourself because grounding yourself is really important to calm down your nervous system.

So you need to ground yourself in the present and remind your body that you are safe. Here are four ways you can ground yourself before you sit for meditation or anytime during your meditation when you find it necessary:

1. BODY SCAN
2. HAVING A GROUNDING OBJECT
3. OPENING YOUR EYES
4. NAMING THINGS YOU NOTICE

In addition to these tips I have a list of 10 tips that are helpful for embodiment in another video, I made that I will link in the description box below. https://youtu.be/VAx-GgUhvUc

Category #2 - TIPS FOR EMOTIONAL REGULATION

What you can do if something emotionally overwhelming or fear-inducing pops up during meditation?

1. With any of these practices, if distress does arise, shift your focus to self-nurturing with a resource pathway, to loving kindness, and/or being with your anchor.
2. You might also shift to walking or moving meditation.
3. Titrating & Pendulating - Meditation can be a profound part of our healing from trauma. Our task is to discover which meditations serve us and how best to employ them. The key in moving forward is finding the right balance between the courage to explore and stretch, and the wisdom that knows what’s enough.
4. Have an internal remember that you can also stop practicing altogether and turn to some more external form of self-nurturing—reaching out to a trusted person, listening to music, having tea, walking outside, etc.

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